Tuesday night we will run a warmup down to Williams Boulevard and then do some quarter mile repeats (4-6) followed by a cool down back to the shelter. KT Mac's Back.on.Track blog has an excellent resource for calculating your pace.
Know Your Pace
Keep in mind the suggestion from the McMillan Site "I always suggest that during your first workouts, just shoot for the slow end of the range. Training too fast, too soon is the quickest way to failure."
For Thursday night let's try a 4.5 mile route outside of the park. Sunset is 6:15, so it will be starting to get dark when we are coming back so wear your safety flashing lights.
Thursday's 4.5 miler
Start time for both nights is 5:30 PM at the Washington Park Shelter.